Vegan Diet
Download our free vegan diet chart to help visualize your vegan diet journey!
Fact Checked by Nate Lacson.
What is a Vegan Diet Chart?
A vegan diet is a food consumption pattern that completely eliminates animal products from a person’s diet. Most people would think that this just involves removing meat from a person’s diet, but it also boils down to animal products in general, which include milk, eggs, and other ingredients.
This particular diet revolves around anything that isn’t animal-based. This means it’s a diet full of vegetables, fruits, legumes, whole grains, meat substitutes like tofu, and milk substitutes like yogurt and soy milk. These will be the primary sources of nutrition, vitamins, antioxidants, minerals, fiber, and more!
A vegan diet chart is a visual representation of a person’s meal plan every day of the week. It will outline what they will consume for breakfast, lunch, and dinner. Some charts even account for snacks and light meals between major ones.
Depending on the person using it (whether it’s the person following a vegan diet plan or a nutritionist/dietitian), the contents of a chart can change now and then depending on the person’s preferences, health goals, budget, and other factors.
Printable Vegan Diet Chart PDF
Download our free Vegan Diet Chart to maintain a healthy lifestyle
How does our Vegan Diet Chart template work?
Our vegan diet chart template covers all the days of the week. We want users to create multiple copies for each week because it considers the possibility of a person changing their meals every week.
Let’s use an example. Some people have a set vegan diet plan in the sense that they will eat the same thing every Monday. The meals are different for Tuesday, but they will eat the same every Tuesday. The same can be said for other days, which can continue for several weeks to a few months.
However, some people following vegan diets want to eat something different for each meal on a different day of each week. Our template makes room for this, so if a person wants to eat the same meals every Monday, they can fill the column for Monday and use and follow it for as long as they like whenever they make new copies.
If they want to change their meals daily, they can plan and create multiple copies of the PDF and write different meals for each day to add a little variety to their weekly meals.
For those using our template, it’s simple! You just need to indicate the specific week and month, then write down what meals and drinks you or your client should have for breakfast, lunch, and dinner. Keep in mind any health goals you or your client have.
Vegan Diet Chart example (sample)
Now that you’re aware of the gist of vegan diets and what our vegan diet chart is, we’d like to show you what it looks like:
Download our free Vegan Diet Chart example PDF
At the top of the page is _____________ Vegan Diet Chart for _______________. For the first blank, just indicate your name. For the second blank, indicate the month and week the chart is for.
After that, a small section indicates your health goals for following a vegan diet.
Once you indicate your or your client’s health goals, just write lists of your meals and drinks for breakfast, mid-morning snack, lunch, afternoon snack, dinner, and exercises. You can list them down or detail them how you want.
You can also print the template and fill it out with a pen, or go paperless and just write on the PDF using a computer or mobile device (the blank lines and spaces are interactable!).
If you like the sample above, download our vegan diet chart PDF template. It’s free!
What are the benefits of following a vegan diet?
A healthy way to lose weight
Some people adopt a vegan diet because they want to lose weight. Adopting a vegan diet is a healthy way of losing weight because vegetables, fruits, whole grains, and other components of this diet have fewer calories than meat-based diets.
By routinely following vegan diet plans and exercising regularly, you will get the weight loss results you’re looking for. If you’re looking for a vegan diet chart for weight loss, use our template to help you plot and visualize your daily meals!
Lower risk of getting potentially life-threatening health problems
Since vegan diets consist primarily of vegetables and fruits, people who follow this diet will benefit from many antioxidants in their bodies. These antioxidants will lower the risk of cancer, diabetes, cardiovascular diseases, liver problems, kidney problems, and more!
Peace of mind
Some people who adopt vegan diets do so not necessarily for health reasons but for their beliefs. Some people find eating meat or killing animals for food to be unethical. Some also want to reduce their carbon footprint (meat-based diets have a higher carbon footprint than vegan diets). Adopting a vegan diet will help them practice their beliefs and give them peace of mind.
When is best to use a Vegan Diet Chart?
When nutritionists/dietitians are educating their clients
Those who need to decide if adopting a vegan diet is for them will likely consult with nutritionists or dietitians. Nutritionists and dietitians can use a vegan diet chart to explain why vegan diets are healthy and beneficial, plus show that transitioning to a vegan diet is doable.
When a person decides to change their meal plans
Those who want to adjust their vegan diets can use our vegan diet chart template to indicate what food they will eat on a particular day of the week. If they’ve been following a strict plan where they have to eat the same dishes and drink the same drinks set for each day of the week, it wouldn’t be surprising if they get tired of eating and drinking the same things. Our vegan diet chart is highly customizable, so they can create new meal plans using it.
When sharing vegan diet plans with others
If your friends or family are curious about your vegan diet plan and want to try it out, you can hand them copies of your filled-out vegan diet charts! If it works for them, you can share the template and swap copies to try each others’ daily meal plans. That’s an excellent way to add variety and excitement to your vegan diet, especially if you’ve been eating and drinking the same things every week.
Commonly asked questions
Yes! You can get protein from tofu, lentils, quinoa, nuts, and more! You just need to make sure that your meals include enough of these so you’re getting enough protein.
Yes, but since they’re still growing, you must ensure they get all the nutrients they need for their age. If you’re going to implement a vegan diet for your child, please consult a dietitian and nutritionist first.
They can be! So long as they’re still getting enough protein and other nutrients, they can stay in shape for whatever sport they participate in. Examples of vegan athletes include Dirk Nowitzki, Tia Blanco, Venus Williams, and Nate Diaz.
